The best exercises for each body part.
MULTI JOINT EXERCISES
Back: Deadliff, bent-over row, pull-up, seated row
Chest: Flat-bench press, incline press, decline press (all performed with either dumbbells or a barbell)
Shoulders: Overhead press (seated or standing)
Thighs: Squat, hack squat, leg press
Triceps: Close-grip flat-bench press, triceps dip
SINGLE-JOINT EXERCISES
Chest: Flat-bench, decline, or incline dumbbell flye, pec-deck machine
Shoulders: Lateral raise, front raise, bent-over lateral raise (all performed either with dumbbells or using a cable machine)
Thighs: Leg extension, leg curl (standing, seated or lying)
Calves: Standing or seated calf raise
Triceps: Lying EZ-French press, one- or two-arm overhead dumbbell extension, cable press-down (with rope or bar)
Biceps: Standing barbell curl, alternating dumbbell curl, dumbbell concentration curl, preacher EZ-bar or dumbbell curl
Compound exercises involve two or more of the body's joints; for example, in the bent-over row, movement occurs at the shoulder joint and at the elbow. Single-joint exercises, like a concentration curl, involve only one joint.
All the best in your weight training, powerlifting, and bodybuilding programs.
Jason
Grab a free eBook -- http://www.mensfitnessandmore.com/must-read-books/free-ebooks/
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